1. Lie on a mat in sit-up position with the feet hip-width apart and drive the knees out as wide as the feet or slightly wider.

2. Rest a barbell on your hip bone.

3. Press down with the heels to drive the hips off the ground, focusing on the glutes doing all of the work. If you feel a lot of tension in the hamstrings, pull the feet in closer to the hips.

4. At the top of the repetition, pause for a second in a locked out position and squeeze the glutes as tightly as possible with a posterior pelvic tilt. DO NOT allow your back to arch. From the side view, the knees should be directly above the heels.

5. Descend to the starting position.

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Note: For added tension, use a loop band, which can be placed above or below the knees.